Skill – Ring Muscle-up
1) On the ground – Kip + Sit Through
2) On the ground – Hollow Rock + Sit Through
3) On Rings – Hollow/Arch + Hips Through
Strength
a) Back Squat – 10(77%), 8(80%), 6(82%), 4(85%), 2(87%)
—Pause on the last rep of each set
b) One Arm High Pulls – 4×10 (slow tempo on way down)
Conditioning
Make-up/Skill Day!
Assistance
a) Bicep Curls + Gun Walk – 4×12 reps
b) Lat Pulldown – 4×20 (keep arms straight – heavier band)
c) 4 sets: 30 sec Russian Twists + 30 sec flutter kicks + 30 sec v-ups or tuck-ups
—Rest 15 sec between movements